2 - 4 - 6 - 8 - 10 Deadlift (100/70)
5 - 4 - 3 - 2 - 1 Muscle Ups (10 Pull Ups + 10 Push Ups)

• Every round starts with 200m Run

5 rounds for the maximum number or reps in an unbroken set of each exercise:
Pull-ups
Ring-dips

Back squats to the song!
135/95

Superkids + Ninjat

3 x
1 min max toistot etukyykky
30 sek lepo
1 min max reps leuat
30 sek lepo
1min max reps abmat vatsat
30 sek lepo

Maastavetotekniikan kertaus,

3 x 6 maastavetoa

20mins AMRAP

• Box Jumps x 5
• chins x 5
• Prowler pull and push x 2
• t-bar rows x 8

3x 20 ghd abs and 3x 20 ghd hip extension (back
muscles).

• 7 Min AMRAP of:
BB Overhead Squats (50/35Kg) 3 reps
Toes to Bar 3 reps
BB Overhead Squats 6 reps
Toes to Bar 6 reps
BB Overhead Squats 9 reps
Toes to Bar 9 reps
Etc.

For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps